16th May, 2021

Revealed: Top 4 cardio workouts for Brazilian Jiu-Jitsu

Editorial Correspondent 26th Apr, 2021 Updated: 27th Apr, 2021

Top 4 Cardio Workouts For Brazilian Jiu-Jitsu

Jiu-Jitsu is a martial art form initially developed in Japan for the samurai and is mainly used for real-life combat situations. Experts teach it in strict discipline and traditional settings. Whereas Brazilian Jiu-Jitsu is a sport form based on grappling and submission holds. It includes the skill of taking an opponent to the ground, controlling your opponent, and gaining the dominant position using quite a few techniques.

BJJ includes many techniques to play this martial art seamlessly. But on the other hand, it is physically straining and taxing. It sometimes becomes tiring to grapple the opponent at full intensity if you haven’t gone through the training vigorously. In Brazilian Jiu-Jitsu, the opponent who can maximize the intensity, maintain a cool head, and can use the proper technique wins at this game. So, if you want to be a good grappler, then make sure to strengthen your cardio. It will increase your chances of winning, and the recovery time between the exchanges will decrease.

Practice Best Cardio Exercises

The BJJ or Brazilian Jiu-Jitsu puts a lot of weight on the cardiovascular system. The players of BJJ know how the intensive exercises take a hit on your cardio. The players from other martial arts sports entering into BJJ will see how much their cardio will take a hit. So, to reduce fatigue and increase the grappling intensity, it is necessary to do the following cardio exercises.

1. Do Skipping Or Jumping Exercise

This is a classic martial art cardio method that is practiced by most of the players. Jumping rope requires minimal space indoors or outdoors and is one of the effective methods. This low-impact exercise offers a wide range of intensities to the players. Along with the players, even common people looking forward to maintaining their health can also practice this cardio workout.

Even the casino players looking forward to increasing their focus and maintaining their health can practice cardio workouts. It will not only help them to lose weight but will improve blood circulation and performance over time too. So, if you fancy trying your luck, try some casino games online on Novibet after doing good cardio, and focus on your game. You can choose the game of Blackjack which needs a good amount of attention from the casino player.

2. Go For Swimming

Swimming like skipping is also a low-impact cardio workout that involves your full-body workout. While swimming, you can avoid many issues that the players may attract with running. Swimming includes more coordinated patterns along with full-body movement too. However, to use this training method, you must be an excellent swimmer too. The only downside is that if you have a bad swimming form or shoulder issues, you can develop rotator cuff issues. Anyone can do running, but if you really want to try this cardio workout, it is advisable to take swimming lessons if you are a beginner.

3. Sprinting and Jogging

For maintaining cardiovascular fitness, you must employ the exercises like jogging and sprinting. Do carry out these activities with the best running shoes, as jogging is a low-intensity exercise and sprinting is a high-intensity exercise. You can do it on the road or some park where you can get the maximum space.

However, a few players can face the biggest problem with sprinting and running: they are extremely high-intensity exercises and impact your joints. The players with knee and ankle issues can exaggerate these issues by sprinting or running on the harder surfaces. So, if you plan to go for running and sprinting, then choose to jog for 15 to 20 minutes a week before progressing for these cardio workouts.

4. Sandbag Workout for Building Endurance

This excellent cardio exercise builds muscle endurance and strength. The Sandbags offer an unbalanced load that makes your body work more with each movement. Moreover, these unstable movements mimic the resistance and movement that an opponent will do while grappling in BJJ.

During this workout, the player needs to lift, carry, and throw the weight all the time while there can be shifts in the weights. The weights required for the usual sandbag workout are lower than the one where you will be doing a conventional workout. The dynamic weight is quite taxing on your body, as it is done while grappling by your opponent. It is also said to be a budgeted cardio workout for practicing endurance building for Brazilian Jiu-Jitsu.


With many cardio workouts available for Brazilian Jiu-Jitsu, it is necessary to pick the best one that will help you start as a beginner. If you are already on the expert level, then a high-intensity workout will prove best for you unless you have any joint or muscle condition. It would be best if you practiced under a certified coach too.

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